Take care of your body. It’s the only place you have to live. — Jim Rohn Click To Tweet

Foods That Boost Your Immune System

Yes – your strong immune system helps you to stay healthy! So, what do you have to do to boost your immune system or stay healthy? Well, if you want to stay healthy, then you ought to choose between an array of foods that boost your immune system. You have to consume healthy, antioxidant-rich foods including fruits and vegetables, whole grains, and lean protein, these are an essential part of maintaining the good immune system and also tremendously best for defending you against disease-causing microorganisms.

Foods That Boost

Your Immune System

Foods That Boost Your Immune System

Feed Your Body:

There is a need to feed your body with certain foods that may help keep your immune system strong. If you are seeking for ways that prevent winter colds and the flu, then you have to visit your nearby grocery store and obtain these powerful immune system boosters. But before starting these meal plans, you have to calculate your weight and add each and everything in your weight loss planner to get effective results. Get a weight loss planner with the legit source of calculator-online.net, and even know about your caloric counter with this planner.

Foods That Boost Your Immune System:

Keep in mind that no one food is a silver bullet for optimal immune system function – here we are going to tell you about some superstar foods that you should include in your meal plan to stay healthy and boost your immune system function.


According to several optimistic studies, garlic has antibacterial and antiviral properties that assist in stimulating the production of white blood cells and even act as an antioxidant in the body.

Kid-Friendly Serving Idea:

You have to add lots of garlic into chicken noodle soup to aid you in relieving cold and flu symptoms. You ought to add some minced garlic into a Greek-style salad that you can make with cucumber, tomato, and feta cheese.

See Also
Top 8 Health Benefits of Owning a Pet


Yes, mushrooms can boost your immune system as it may be a potent weapon in warding off colds, flu, and other infections. Several studies show that mushroom such as shitake, reishi, and maitake have antiviral, antibacterial, and anti-tumor effects.

Make It Kid-Friendly:

Make a miso soup and slice up some shitake mushrooms and stir them into a soup.

Brightly-colored Vegetables:

Well – Carotenoids such as beta-carotene are imperatively important antioxidants that strengthen immune system function. You can consume Carotenoids through bright yellow, orange and green vegetables. The better option is to get a variety of vegetables of different colors as various types of carotenoids are thought to work together to boost the body’s immune system.


According to many dietitians, consuming nuts have lots of health benefits and can even lower the risk of chronic diseases. These proteins are packed full of vitamins and minerals and rich in antioxidants such as vitamin E, omega 3 fatty acids, and zinc.

Kid-Friendly Snack Idea:

Put some natural pure nut butter on whole wheat bread or celery for an antioxidant-rich snack.


Yes, these yummy foods are rich in vitamin C & contain a type of bioflavonoids, phytochemicals which may be found in fruits and vegetables & work as antioxidants and prevent injury to cells.

Yes, a cup of strawberries has as much as 100 mg of vitamin C, which is nearly as much as 1 cup of orange juice. You have to consume dark berries such as blueberries which are especially high in bioflavonoids. If you want an optimal immune system boosting effect, then you have to eat a bowl of mixed berries instead of one type.

One Kid-Approved Idea:

You can serve it by making a yummy smoothie.


No doubt – omega 3 fatty acids and other healthy fats are incredibly best for increasing the activity of white blood cells. Apart from it, they are imperatively important in the production of compounds that regulate immunity in the body and help protect the body from damage from over-reacting to infections.


If you are a chocolate lover, then the good news is that cocoa is an immune-boosting food. Cocoa is a concentrated antioxidant, and its powder may play a role in immune system health. According to several optimistic studies, you have to consume cocoa regularly as it may reduce heart disease risk, help raise good cholesterol, and possibly reverse blood vessel damage in people with diabetes.

See Also
5 Healthy Foods For Kids

Make It Kid-Friendly:

You have to make a mug of hot chocolate by adding cocoa powder, reduced-fat milk, and a little amount of raw sugar.


When it comes to consuming yogurt, go for Greek. Yes, one serving of Greek yogurt contains as much as 30 grams of protein, which is 2 to 3 times the amount in regular yogurt and it is lower in sugar & loaded with calcium that keeps your immune system healthy.

Greek yogurt contains live and active cultures such as Lactobacillus acidophilus that may help prevent cold & other infections.

Kid-Friendly Serving Idea

You can serve it in the following way:

  • Get a bowl full of berries, add a spoon of plain yogurt, & drizzle honey over it for a potent immune system boost.
  • You can also make yogurt parfait with fresh berries, granola and a sprinkling of nuts on top.

Poultry and Lean Meats:

You have to consume foods with high protein such as lean meats and poultry. When you’re sick, chicken soup with veggies is more than just a feel-good with a placebo effect.

Kid-Friendly Serving Idea:

You have to simmer some chicken vegetable soup or minestrone to boost your immune system functioning.

Vitamins & Minerals You Need to Consume for a Healthy Immune System:

Consume these vitamins & minerals to stay healthy:

  • Vitamin C
  • Vitamin E
  • Vitamin A
  • Vitamin D
  • Folate/folic acid
  • Iron
  • Selenium
  • Zinc

Other great sources of zinc included Oysters, nuts, fortified cereal, and beans.

Remember that you don’t consume more than the daily recommended amount of zinc in your diet. When you consume too much zinc, it can actually inhibit immune system function.

  • 11 milligrams (mg) for adult men
  • 8 milligrams (mg) for women

This Concludes: Foods That Boost Your Immune System. What Did You Think Of This Post? Please Let Us Know By Rating Below!

Print Friendly, PDF & Email